Dairy-Free, Gluten-Free, Nut-Free, Vegan
SERVES 4
PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES
Cauliflower “rices” very well: you can either grate it or finely chop it in a food processor yourself. Or you can purchase it as frozen “rice.” This version is complemented by fresh herbs and topped with baked tofu. The tofu can be prepared on its own and eaten as a simple snack or added to a salad or sandwich for extra protein.
1 teaspoon coconut oil
1 package firm or extra-firm tofu, pressed and cut into ½-inch dice
1 tablespoon cornstarch
½ teaspoon salt, divided
¼ teaspoon freshly ground black pepper
¼ teaspoon paprika
½ cup cilantro sprigs
½ cup parsley sprigs
½ medium yellow onion, chopped
2 garlic cloves
½ jalapeño, seeded
2 tablespoons extra-virgin olive oil
4 cups cauliflower rice (1 large head)
Grated zest and juice of 1 small lime
Bioactive ingredients:
tofu, parsley, onion, garlic, chile, olive oil, cauliflower
1.
Preheat the oven to 400°F. Grease a sheet pan or large glass baking dish with the coconut oil.
2.
Put the tofu in a medium mixing bowl.
3.
Sprinkle with the cornstarch, ¼ teaspoon of salt, and the pepper and paprika. Toss to coat. Transfer to the prepared sheet pan.
4.
Transfer the sheet pan to the oven, and bake for 15 minutes. Flip the tofu, and bake for 15 minutes, or until lightly browned on the edges. Remove from the oven.
5.
Meanwhile, in a food processor or blender, combine the cilantro, parsley, onion, garlic, and jalapeño. Process, scraping down the side of the bowl as necessary, until the mixture achieves a paste-like consistency. Add water, 1 tablespoon at a time, as needed to get to the desired consistency.
6.
In a large skillet, heat the olive oil over medium-high heat.
7.
Add the cauliflower rice, and cook, stirring occasionally, for 3 to 4 minutes, or until starting to soften slightly.
8.
Stir in the cilantro mixture, and cook, stirring occasionally, for 2 to 3 minutes, or until fragrant. Remove from the heat.
9.
Stir in the lime zest and juice and the remaining ¼ teaspoon of salt.
10.
Serve the cauliflower rice hot with the tofu on top.
Per Serving:
Calories: 209; Total fat: 14g; Saturated fat: 3g; Protein: 12g; Total carbohydrates: 13g; Fiber: 3g; Sugar: 3g; Cholesterol: 0g
VARIATION:
This recipe works well with regular rice, too. Consider using 3 cups cooked brown rice for a high-fiber, nutrient-dense option rather than white. I don’t spend a lot of time pressing my tofu to dry it; I prefer to pat it dry and then pop it in the oven, but if you want crispier tofu, take the time to lay paper towels and kitchen towels over slices of tofu and then press using a pot or heavy cutting board (or both) for 20 minutes.